Going Nuts over Butter

Are you butter-on-toast kind of person? If yes, there are so many more butters out there to indulge your epicurean self!

Nut butters are gaining importance over regular butter for their higher nutritional value and lesser fat content. Believed to lower the risks of cardiovascular disease and cancer, they are flavourful and versatile and can be interesting additions to dishes in a myriad ways. Against popular belief, nut butters are not made using butter but they are roasted nuts ground finely making them creamy and ‘buttery’.


Though almond and peanut butters are found most popularly in the market, practically any nut can be used to make butter. They are packed with protein, healthy fats, vitamins and minerals that are crucial for a balanced diet. 

A comparative table of the nutritional value for regular butter vs nut butter 

Type of Butter (100g)Regular ButterNut Butter
Protein 0.9 g22 g
Fat 80 g50 g

According to Rachel Brown, Professor in Human Nutrition, University of Otago, New Zealand, how one consumes the nut butter also matters a lot. If the butter is made of whole blanched nuts, it contains more fibre. Also, if you eat it on a slice of whole grain bread it is more beneficial rather than having with a refined one. 

But different nuts have different benefits. For instance according to a study, almond butter has more monounsaturated fat than the same amount of peanut butter; cashew butter can give you 10 % more iron but has more sugar than the other butters, walnut butter which is lower in protein and slightly higher in fat content but is high in omega-3 fatty acids which makes it a very healthy choice of butter. 

Whatever the choice of nut butter, as long as they are made with whole nuts and are not sweetened, they are always a great alternative to regular butter. 

(Caution: Always test new foods for any allergic reaction before you include them in your diet)

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Mohan Malla

Mohan Malla

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